If you want real results you should eat and train according to your body type !
In the first article of 2016 I want to give you some general training and nutrition guidelines for each body type !
First of all it is very important to know your body type for adjusting properly your diet and training routine !
HOW DO YOU FIND YOUR BODY TYPE ?
Well it`s not that complicated and if you do some research on the internet you can find it easily or also look closer at the picture in the article and you could have a starting point in finding your body type.
Now that you know your body type we can start:
– Heavy weight training will help you to stimulate muscle growth.
– Taking longer rest periods between sets (2 minutes) will allow for heavier weights to be lifted.
– Your main focus is to get bigger and gain muscular body-weight.
– Workout 3 days per week, or every second day to allow optimal recovery time for growth.
– Cardio should be kept to a minimum for the hard gainer during a mass building phase.
– Consuming a caloric surplus is a must for you in order to grow so keep eating as much as you can. It would be perfect if you can eat a meal/snack every 2 hours.
– Eat higher calorie & higher fat foods to help you meet your daily calorie needs. However you should not go into junk foods or sweets.
– Each meal should be based around quality protein(fish, poultry, eggs, beef) and complex carbohydrates (vegetables, brown rice).
– Because of the very fast metabolism you should not concern about gaining body fat, but even if you do some gains of body fat during a phase of a mass building , you will get rid of this faster when you adjust your diet and training.
– Weight training should be done 4-5 days per week.
– Higher volume workouts with shorter rest periods between sets will help to burn more calories.
– Cardio should be done daily for at least 30 minutes (fast walking, hiking, bike riding, swimming and using cardio machines in the gym).
– Because your top priority is losing body fat you should stay in a caloric deficit in order to burn off excess body fat (you should eat less than your maintenance calories).
– Each meal should be based primarily around lean protein and green vegetables.
– Eat 5-6 small meals throughout the days.
– CARBOHYDRATES SHOULD ONLY BE CONSUMED AFTER EXERCISE.
– Carbohydrates eaten after exercise will go towards replenishing muscle glycogen, rather than getting stored as excess body fat.
– Sweets, junk foods and processed foods should be eliminated from your diet if you are serious and want results.
– Moderate to heavy weights are required to stimulate growth.
– Constantly challenge your muscle with a variety of stimulation and strive for a solid pump every training.
– The core of your training should be resistance training.
– Try to choose complex carbs with lower glycemic index.
– Get your fat from different types of nuts and oils (like flaxseed oil or olive oil).
– Follow a balanced dietary plan – 40% carbohydrates, 30% protein, 30% fats.
HOPE THIS HELPED !